The only 8 exercises you need for the rest of your life: 1) Slow jog/Sprint combo

You don't need to run a marathon. But you should be able to do:
-sustained jogging without pain
-top end sprinting without injury

Both are associated with health and lifespan.

If you are significantly overweight, don't start with running because of the higher joint impact. Start with walking and strength training.

Vitamin D slashes your risk of depression, dementia and even dying from cancer.

But Big Pharma will never talk about it.

Why? Because it’s cheap, powerful, and won’t make them rich.

Here’s everything they don’t want you to know about it (and how to get enough): 🧵 Vitamin D could affect entire profit centers for Big Pharma.

It slashes your risk of:

• Cancer
• Dementia
• Depression
• Metabolic disease
• Autoimmune disease
• Cardiovascular disease

But they’ll never promote it.

It’s cheap, natural and threatens their business model.

The most life-wrecking health condition most adults have but doctors never test for:

High cortisol.

It silently drives fat gain, insulin resistance, and heart disease.

10 ways to shut it down naturally (bookmark this): 🧵

1. Grounding The earth carries a negative charge.

When you're barefoot on soil, electrons flow into your body.

This lowers oxidative stress + inflammation which activate the stress response.

Less inflammation = less cortisol.

Bill Gates’ latest scheme:

The “Organipeel” coating which is already on your fruit & veg.

Packed with junk food emulsifiers — yet approved by the USDA for ORGANIC.

Here’s what they don’t want you to know (and how to avoid it safely): 🧵 Bill Gates is manipulating the world´s food through:

- Funding synthetic food companies
- Funding Gene Editing & GMO Crops
- "Donating" to the UN’s Food & Agriculture Organization.

Now he´s backing a fake chemical coating on your organic food...

Poor circulation is a silent killer.

It causes strokes, heart attacks, even amputations.

But Big Pharma’s meds won’t save you.

They hide the symptoms while the damage gets worse.

Here’s what’s really causing it - and 8 ways to fix it naturally: 🧵 Poor circulation means your blood isn’t flowing properly to your muscles, brain, skin, or organs.

Your cells don’t get enough oxygen and nutrients.

Over time, this causes many different health issues and can even be deadly.

Everyone over 35 blames aging for their stiff, aching joints.

But it’s not age.

It’s years of hidden inflammation silently destroying your joints.

Here’s what’s really causing your pain—and 8 ways to fix it naturally without meds: 🧵 Aging alone doesn’t cause pain.

Some 80-year-olds move pain-free—others suffer at 40.

So what’s the real difference?

It’s not age—it’s these 5 reasons:

Knee pain after age 40 is common. But it doesn't have to be.

You can build strength at any age for strong, healthy joints.

Reverse years of knee pain and hours of sitting in a few minutes per day with this 7 exercise progression: 1) Sit to stand

Knee pain makes it hard to squat. Sit to stands unload your knee when it's under the most stress.

This allows you to strengthen without pain.

Add weight as it gets easier.

You’ve been lied to about cholesterol.

It’s not killing you — your body needs it to survive.

But Big Pharma makes $19 billion a year selling statins by convincing you it’s dangerous.

Here’s the truth about cholesterol (and how to manage it naturally): 🧵 Cholesterol is not your enemy.

Your body uses it to:

• Build brain cells
• Digest fat with bile
• Make hormones (like testosterone)

No cholesterol = no life.

You don't need a fancy gym to get strong.

Use these 7 simple exercises to hit every muscle group in the body without any equipment.

(Bookmark this for your next travel day) 1) Wall Sit

It can be hard to hit a leg workout without equipment.

Wall sits make it easy and safe for everyone

-Aim for 2 minutes
-then adjust depth
-then add weight

Big Pharma´s biggest secret:

Inflammation is the hidden cause of Alzheimer’s, heart disease, and cancer.

But they can’t patent the cure...

Because the cure is these 12 natural foods & supplements (backed by science): 🧵

1. Red meat Grass-fed beef is loaded with B12, zinc, iron & carnosine.

These nutrients lower inflammation, boost brain function, and support your immune system.

Quality red meat > Processed red meat.

Heart disease is the #1 killer.

Doctors blame fat and red meat…

But cutting them makes it worse. Why?

Because they were never the problem.

The real cause of heart disease—and 10 simple steps to fix it (backed by science): 🧵 Doesn´t the "science" show that saturated fat causes heart disease?

No.

This idea came from ONE scientist´s false conclusion from ONE study.

11 Costco foods for every busy family to keep you healthy while saving you money:

(Bookmark this for your next trip): 1) Pasture Raised Eggs

Pasture raised eggs are one of the most nutrient dense foods on the planet.

But if you don't know a local farmer, it's tough for a family to pay $8 a dozen at the local grocer.

These pack a nutrient punch for half the price.

Do you have high blood pressure?

It’s easy to blame salt but that’s ignoring the root cause.

To understand the real cause of hypertension, take 2 minutes to read this: Sodium is an easy target. Where sodium goes, water follows.

So when you have more salt in your diet, you may hold onto more fluid.

And more fluid in your vessels means higher blood pressure. But it’s not this simple...

Coffee is the most abused drug on the planet.

It can lead to poor sleep, chronic stress and addiction.

But it's a superfood when you use it right.

Here's how to use coffee correctly to avoid health issues & gain all the benefits: 1) Caffeine = performance enhancer

It improves alertness, motivation & endurance by blocking adenosine receptors (the fatigue signal).

Taken before or during exercise it can:
☑️ Increase strength
☑️ Boost fat burning
☑️ Improve mood and focus

Creatine has been tested in 1000s of studies.

But most people still think it's just for bodybuilders and ruins your kidneys.

The truth? It builds strength, treats depression and combats poor sleep.

Whether you are 18 or 80, here's why you need to take it: What is it?

Creatine exists naturally in your body. Every day your liver and kidneys make 1-2 grams from amino acids.

You consume another 1-2 grams per day in foods like meat and seafood.

The hidden key to radiant skin, strong joints, faster recovery and a healthier gut:

Collagen.

It even helps you to stay full and lose weight.

Yet 90% of people don't get enough.

Here's what you need to know about collagen (and how to start getting enough today): 1) What is collagen?

It's the most abundant protein in your body.

Collagen makes up your skin, gut lining and joints (cartilage, ligaments, tendons).

Interruptions in collagen synthesis lead to:
-aches and pains,
-skin wrinkles
-joint degradation and poor recovery
-gut inflammation

The only 8 exercises you need for the rest of your life: 1) Bulgarian Split Squat

These minimize the load on your spine while getting a great stimulus on the legs.

It requires minimal weight when done right and will erase knee pain over time.

Start with a bodyweight squat or lunge before progressing to these.

Visceral Fat is a giant risk factor for heart disease, diabetes and cancer.

Here’s your 8-step roadmap to lose the visceral fat, fix your health, and save your life: 1. Prioritize Protein

Protein slows digestion, limiting spikes and crashes in blood sugar.

It also keeps you full the longest, preventing snacking and overeating.

Plus, it has the highest thermic effect, meaning you burn more calories digesting it.

Big Pharma's biggest threat:

Nattokinase.

This natural supplement could replace statins, stents and blood pressure meds.

Here's everything they don't want you to know about Nattokinase: Natto is a traditional, cheese-like Japanese food made from fermented soybeans that's been eaten for over 2000 years.

The Japanese were notorious for having low cardiovascular risk.

But until the 1980s, no one knew why:

If I wanted to lose 30lbs ASAP before the summer without:

-Starving
-Counting calories
-Endless hours in the kitchen

Here’s everything I’d eat:

1) Pepperoni Lavash Pizza) Pepperoni Lavash Pizza:

-1 large lavash wrap
-1/2 cup reduced fat cheese
-2 servings turkey pepperoni slices
-1/2 cup pizza sauce

Bake lavash at 350 for 5 minutes. Add toppings. Bake for 5 more.
485 calories, 46 grams of protein

9 Numbers Every Man Over 40 should know, track and improve because your life depends on it:

Bookmark this for your next Doctor visit: 1. Waistline

A waist over 40” or more than half your height? You're at higher risk for:
-Diabetes
-Heart disease
-Stroke

This is easy to monitor. Track it monthly and adjust lifestyle accordingly.